The key is to not think about food - steaks, fried potato cake with cream. Especially for the cake! Somehow they will survive until the evening yoghurt with apple and ... I fall asleep.

But why balance seems to be frozen and still shows so odious extra pounds?!

1. You shouldn’t eat anything

More accurately calculate the calories but do not account for sate. Imagine 1 spoon vegetable oil and boiled rice bowl - both contain about 150 calories, but the rice will increase much more. Maybe waive trimmings think too calorie?

If you disable the bread and pasta to keep your sense of satiety, eat more than anything else, which is significantly more calories.

Another common mistake is using too much fruit. But many modern fruit (in fact far from natural varieties) are too sweet and high calorie, and not stodgy. Moreover Fruit acids irritate the lining of the stomach and increases appetite.

So - consider not only the calorific value, but stodgy. Try to eat less oily food and eat unlimited fruit!

2. You should eat less food

For many of those who want to weaken the concept of "less" is equal to the term "less". They fail to have a snack, then miss lunch, dinner with a well should not overdo. So for the whole day they are in 3 cups of coffee, some crackers, an apple and half a slice of salami (often eaten at night because of the strong feeling of hunger).

Hungry and poor is not the same! Rare admission of food leads to constant hunger and much more abundant meal, when a man fails to be wise to table (or refrigerator).

So - observe another rule: eat often but in small portions. To lose weight should eat no more than 4-5 times daily. It is proved that such a regime would reduce the total daily calorie intake by at least 10-15%.

3. Fast eating

Many people do not even eat in motion for 5 minutes they try to engulf the entire portion of the food.

Though losing weight secretly hoping that if you reduce the time for lunch or dinner, will take in fewer calories. Nothing like - will not be able to trick the body and the exact opposite - you will not notice how eating more.

Feeling of satiety is not coming soon! To "slow down" their food, to draw his complex dishes - two different garnish, chopped vegetables ... Every time you feel in your mouth and taste differently will instinctively lingering meals to feel better food. You will also receive much greater pleasure from eating.

4. You fight with a relentless hunger

Appetite prevents you to concentrate and create other unpleasant sensations.

So - learn to delude hunger. Small snack (a glass of milk with a spoonful of muesli, toast with a little cottage cheese) before a meal will decrease appetite. This method is particularly useful before the heavy tables during the holidays.

It is proved that "preliminary diet" to help painlessly reduce the calorific value is the post-lunch or dinner with targets 30-35%.

5. Few move

All advice listed above advice proved act. But to lose is not enough to make changes only in their diet.

So - after dinner, you must have a walk. Stay on board after working one stop earlier and walk on foot.

Do not forget the role of good mood - the successful weight loss is achieved by three things: proper nutrition, movement and positive attitude.